nutrition for physical activity

Question 1

what is protein used to produce

Answer 1

protein is used to produce ATP only under extreme conditions, such as running a ultra marathon

Question 2

what is the required amount of protein for an individual

Answer 2

generally, 0.83 grams per kilogram of body weight is considered adequate

for serious athletes doing heavy training 1.2-1.8 grams per kilogram of body weight is recommended

Question 3

what order is the production of energy from foods

Answer 3

carbohydrates
fats
proteins

Question 4

what is the recommended level of fat consumption

Answer 4

fats should not exceed 30% of ones diet energy content, with 70% of this being unsaturated fat

Question 5

can removing fats from your diet have a negative effect on performance

Answer 5

yes

Question 6

what are carbohydrates stored as

Answer 6

muscle glycogen

Question 7

how long does it take to run out of carbohydrates

Answer 7

a couple of hours of continuous exercise and therefore must be constantly replenished from the carbohydrates consumed

Question 8

what do carbohydrates do

Answer 8

they are the prime energy contributor under conditions of inadequate oxygen supply to working muscles and also provide substantial energy during intense aerobic exercise.

Question 9

what percentage of overall kilojoule intake should carbohydrates take-up

Answer 9

55-60%

athletes in heavy training may need to consume higher levels again around 65%

for maximum glycogen storage an intake of 7-10 grams of carbohydrates per kilogram of body weight

Question 10

what happens if an athlete takes a low amount of carbohydrates

Answer 10

results in tiredness and ineffective training

Question 11

what are the keys pointers about pre-competition meals

Answer 11

provides adequate carbohydrates

optimal hydration

three hours before the race to allow digestion and absorption

Question 12

why should pre competition meals be high in carbohydrates

Answer 12

carbohydrates replenish glycogen stores in the liver

carbohydrates are digested and absorbed faster than either proteins or fats and therefore provide a more rapid supply of energy

the breakdown of proteins for energy tends to cause dehydration during exercise, due to the by-products produced

carbohydrates serve as the main nutrient for short term anaerobic and high intensity aerobic activity

Question 13

what are some examples of high carbohydrates, low fat pre competition meals

Answer 13

Breakfast cereal + low-fat milk + fresh/canned fruit

crumpetes + jam/honey

pancakes + syrup

toast + baked beans (this is a high fiber choice)

sports bars or cereal bars or sports drink

fruit salad + low-fat fruit yogurt

Question 14

are liquid alternatives for a pre competition a good idea

Answer 14

yes, especially if its a all-day event or the athlete is feeling nervous as liquids are able to be digested quicker

Question 15

how long does to take to use all the glycogen in your body

Answer 15

by one hour it has reduced by 55% and by two hours of strenuous exercise the glycogen will completely run out

Question 16

what are some examples of food that are eaten during exercise

Answer 16

fruit, sports bars, lollies

Question 17

what is a disadvantage of eating solid foods

Answer 17

it can lead to stomach discomfort, particularly during high intensity exercise

Question 18

why are sport drinks so good to drink during exercise

Answer 18

they have a special mix of fluid, carbohydrates, and electrolytes and have been specially developed to increase the total fluid intake, and provide efficient delivery of carbohydrates to rehydrate and refuel the athlete.

Question 19

what is the overall effect of carbohydrates replenishment

Answer 19

it is to improve endurance, either at a high steady pace (marathon) or during intense bouts of exercise (hockey) and to enhance sprint capacity towards the end of prolonged physical effort.

Question 20

describe what fluid replacement is

Answer 20

unless fluid losses through perspiration are replaced during exercises the athlete will become dehydrated

Question 21

what effect does dehydration have

Answer 21

even slight dehydration can have a detrimental effect on performance, by decreasing work output and causing a deterioration In skills and levels of concentration

Question 22

what are some strategies for improved hydration during competition

Answer 22

be aware of likely fluid losses by monitoring fluid balance in training sessions.

look at the opportunities that your event provides for fluid intake

some sports also allow players to drink during the match play, during informal breaks such as rule infringement or game stoppages

water is the best fluid for most sports

provide athletes with their own drink bottles

Question 23

when is the best time after the competition to provide carbohydrates to the body

Answer 23

immediately after a workout because at this time the muscles are the most eager to restore the glycogen they have used during the exercise

Question 24

what is the percentage do glycogen stores replenish by

Answer 24

5-7% per hour

therefore, under the best possible circumstances, it takes about 20 hours to replenish glycogen stores following a glycogen depleting bout of exercise